CF Davis Shop

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Don’t forget! 18.5 + Open closing party tomorrow, Saturday the 24th,  immediately following the final heat.  Early birds vs night owls winner will be announced![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes 1 Squat Clean & Split […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] SKILL 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Now that we’ve seen handstand walking in […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] Skill Front squat 2-2-2-2-2 Today we’re working up to a strong effort two rep front squat.  With the […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] reminder This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes Straight set of kipping pull-ups then 20 seconds of double unders For our […]

Skill 5 Rounds of 30 seconds of burpees 90 seconds rest 30 seconds of rowing for calories 90 seconds of rest Like last Monday our skill work is a little different than what we normally see. Today we’re performing ten two minute intervals with thirty seconds of work.  The focus of this skill work is […]

WOD AMRAP in 20 Minutes 30 Clean and Jerks 155/105 1000M Run Workout notes: Today’s workout falls in the longer time domain. You will spend 20 Minutes working through as many rounds as possible of 30 Clean and Jerks and a 1000M Run.  The weight for the clean and jerks is bumped up a bit, […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER We only be holding one class today at 8:30AM.  Heats for 18.4 will start at 9:30![/text-with-icon][vc_column_text] WOD 10 rounds for time 10 alternating dumbbell snatch 50/35 lb 15 wall ball shots 20/14 lb 10/9′ […]

Skill EMOM for 10 Minutes 30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows. Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set […]

Skill Push Press 2-2-2-2-2 Today we are working up to strong effort two rep push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform […]